Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Lower body prehab warmup (No Measure)

3 Rounds of…

20 Banded Pull-Throughs

youtube.com/watch?v=MkwSzIaeZYg

Single Arm KB Front Rack Carry 100 Feet each arm

Squat Therapy x 5 Reps with a 5s Negative

youtube.com/watch?v=cinezBZB3uo

Strength (lower)

Seated Banded Hamstring Curls/ KB RDL with Toes Elevated (3 sets x 45)

3 sets of…

Notes: Rest 90 seconds between sets. Increase band tension or add bands each set.

Front Squat (1×8)

Front Squat with Tempo

Set 1: 12 Tempo Reps (LIGHT) (3s Down, 3s Up)

Set 2: 10 Tempo Reps (MODERATE) (3s Down, 3s Up)

Set 3: 8 Tempo Reps (Heavy) (3s Down, 3s Up)

Set 4: 8 Tempo Reps (Heavy) (3s Down, 3s Up)

Set 5: 10 Reps, rest 15 seconds, 5 times thru (50 total reps this set)

Back Rack Lunge (3×20)

3 Set

20 Alternating Back Rack Lunges

(10 reps each leg: Challenging weight)

× Sumo Stance DB Squat Drop Sets (3 sets x 30)

3 Sets

(1 set equals)

10 Heavy 3/4 Sumo Squats plus a 15-second hold at parallel on the last rep

– Immediately into –

10 Medium weight reps plus a 15-second hold at parallel on the last rep

– Immediately into –

10 Lightweight reps plus a 15-second hold at parallel on the last rep

Core

Metcon (No Measure)

3 Rounds of…

20 KB Side Bends (each side)

30 Knee Raises with a 2s Negative (Down)

–No rest between rounds–